Amazon CEO Jeff Bezos swears by eight hours of sleep each night. He's also a big proponent of waking up naturally, without an alarm. "Arianna Huffington follows a similar routine. "Just think about the definition of the word alarm," explains Huffington, "a sudden fear or distressing suspense caused by an awareness of danger." Beginning the day in such a startling manner creates a flood of stress hormones and adrenaline as our body prepares for danger. Not the best way to start the day!

1. Ditch the alarm clock

Grabbing a cup of coffee first thing in the morning may seem like the logical choice, but health experts say water is better. Water is an essential nutrient, and the organs and tissues in your body depend on it to function. Since your body loses water regularly, you need to compensate for these losses to avoid dehydration." A refreshing glass of water can revitalize you and help you feel more positive about and prepared for the day ahead

 2. Don't go straight for the coffee

Morning exercise is a daily habit of many successful leaders. Actress Gwyneth Paltrow, the owner of lifestyle company Goop, says that she works out every morning after checking emails. Microsoft co-founder Bill Gates likes to multitask during his morning treadmill workouts by watching DVDs while exercising, according to The New York Times. As Niki Leondakis, the CEO of the luxury lifestyle brand Equinox, who regularly does morning yoga, puts it, "I've always known that you have to be physically healthy and strong to be mentally healthy and strong. It's all connected."

3. Get your body moving

Sometimes the best way to have a productive morning is to get a head start the night before. Many successful people spend their evenings getting ready for the following day because it frees up their mornings to get a jump on meaningful work. Former American Express CEO Kenneth Chenault ends his evenings by writing down three things he wants to accomplish the next day. Creating a to-do list at night is more time efficient, reduces morning stress and marks a definitive end to the day resulting in greater work-life balance

4. Eliminate decision-making tasks

Self-reflection in the morning can set you up for success the entire day. No one knew this better than the late Steve Jobs. Too often, we go through our lives on autopilot, only to realize later that we've lost sight of our values, goals and passions along the way. Steve Jobs avoided this scenario by asking himself one fundamental question in the mirror every morning: "If today were the last day of my life, would I want to do what I am about to do today? If the answer is no for too many days in a row, I know I need to change something." This self-awareness technique is genius.

5. Ask yourself this question

Many of us start the day with an alarm clock, a cup of coffee and a quick check of our email. But if you ask the most successful people, that's exactly what they don't do.

productivity

Productivity

personaldevelopment

Personal Development

health

Health

timemanagement

Time Management

5 Morning Habits Of Highly Successful People

<ul><li>We don't have one brain in our head—we have three. We started 
with a “lizard brain” to keep us breathing, then added a brain like a 
cat’s, and then topped those with the thin layer of Jell-O known as 
the cortex—the third, and powerful, “human” brain.</li><li>We were not the strongest on the planet but we developed the strongest brains, the key to our survival. The strongest brains survive, not the strongest bodies. Our ability to solve problems, learn from mistakes, and create alliances with other people helps us survive.</li><li>Our ability to understand each other is our chief survival tool.</li></ul>

The human brain evolved ,too .

•Our brains were built for walking - 12 miles a day !• To improve your thinking skills, move.• Exercise gets blood to your brain, bringing it glucose for energy and oxygen to soak up the toxic electrons that are left over. It also stimulates the protein that keeps neurons connecting.• Aerobic exercise just twice a week halves your risk of general dementia. It cuts your risk of Alzheimer’s by 60 percent.

Exercise boosts brain power .

An updated and expanded edition of the international bestseller Most of us have no idea what’s really going on inside our heads. Yet brain scientists have uncovered details that every business leader, parent, and teacher should know — for instance, that physical activity helps to get your brain working at its best. How do we learn? What do sleep and stress do to our brains? Why is multitasking a myth? Why is it so easy to forget — and so important to repeat new information? In Brain Rules, Dr John Medina, a molecular biologist, shares his lifelong interest in brain science, and how it can influence the way we teach our children and the way we work. In each chapter, he describes a brain rule — what scientists know for sure about how our brains work — and offers transformative ideas for our daily lives. In this expanded edition — which includes additional information on the brain rules and a new chapter on music — you will discover how every brain is wired differently, why memories are volatile, and how stress and sleep can influence learning. By the end, you’ll understand how your brain really works — and how to get the most out of it.

education

Learning & Education

creativity

Creativity

scienceandnature

Science & Nature

An updated and expanded edition of the international bestseller Most of us have no idea what’s really going on inside our heads. Yet brain scientists have uncovered details that every business leader, parent, and teacher should know — for instance, that physical activity helps to get your brain working at its best. How do we learn? What do sleep and stress do to our brains? Why is multitasking a myth? Why is it so easy to forget — and so important to repeat new information? In Brain Rules, Dr John Medina, a molecular biologist, shares his lifelong interest in brain science, and how it can influence the way we teach our children and the way we work. In each chapter, he describes a brain rule — what scientists know for sure about how our brains work — and offers transformative ideas for our daily lives. In this expanded edition — which includes additional information on the brain rules and a new chapter on music — you will discover how every brain is wired differently, why memories are volatile, and how stress and sleep can influence learning. By the end, you’ll understand how your brain really works — and how to get the most out of it.

DR. JOHN J. MEDINA, a developmental molecular biologist, has a lifelong fascination with how the mind reacts to and organizes information. He is the author of the New York Times bestseller "Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School" -- a provocative book that takes on the way our schools and work environments are designed. His latest book is a must-read for parents and early-childhood educators: "Brain Rules for Baby: How to Raise a Smart and Happy Child from Zero to Five."Medina is an affiliate Professor of Bioengineering at the University of Washington School of Medicine. He lives in Seattle, Washington, with his wife and two boys.

John Medina

Brain Rules

A false awakening refers to the strange experience of “waking up” when you actually remain asleep. It can involve vivid, realistic images that leave you feeling anxious and confused.<ul><li>The key difference between sleep paralysis and a false awakening is that sleep paralysis happens when you’re awake, not dreaming.</li></ul>

What Is False Awakening?

<ul><li>Type 1: A type 1 false awakening proceeds in a fairly straightforward way. After “waking up,” you do the same things you typically would. This type often won’t feel scary as it happens, though you might feel disoriented or somewhat distressed once you actually wake up.</li><li>Type 2. With this type, you might wake up with a sense of foreboding or feel convinced something strange or bad is about to happen. This type of false awakening could resemble sleep paralysis, especially if you dream you wake up and can’t move or escape from some type of malicious presence in your room.</li></ul>

Two Main Types Of False Awaking 

A few suggested explanations for false awakenings include:<ul><li>sleep disorders, such as insomnia and sleep apnea</li><li>anticipation, or knowing you need to wake up early for a specific reason</li><li>noise and other disturbances that interrupt your sleep without fully waking you up</li></ul>Stress and anxiety in your daily life can also have an impact on sleep and potentially appear in your dreams.

What Causes It To Happen

Many people who experience false awakenings also have lucid dreams.In a lucid dream, you realize you’re dreaming. This knowledge allows you to maintain some control over your surroundings and even change the course of the dream .A false awakening can become a lucid dream, especially if you begin to notice certain details that differ slightly from reality.

Lucid Dream

Improving the sleep you get each night could help reduce the frequency of false awakenings. Here are some general pointers for better sleep:<ul><li>Turn off your phone and other electronics at least 1 hour before bedtime.</li><li>Take some time to wind down before bed.</li></ul>Mental health concerns, such as anxiety and depression, can also contribute to disturbing dreams and affect the quality of your sleep.

Sleep Better

False awakenings — the phenomenon of waking up in a dream — can feel unsettling, but is there really anything to them?

habits

Habits

False Awakening: Meaning, Causes, When to Worry

You’re sitting in traffic, late for an important meeting, watching the minutes tick away. Your hypothalamus, a tiny control tower in your brain, decides to send out the order: Send in the stress hormones! These stress hormones are the same ones that trigger your body’s “fight or flight” response. Your heart races, your breath quickens, and your muscles ready for action. This response was designed to protect your body in an emergency by preparing you to react quickly. But when the stress response keeps firing, day after day, it could put your health at serious risk.

Background 

This image has a list of physical effects that are caused by stress.

Physical Effects Of Stress?

Stress is a natural physical and mental reaction to life experiences. Everyone expresses <a href="https://www.healthline.com/health/whats-your-stress-type">stress </a>from time to time. Anything from everyday responsibilities like work and family to serious life events such as a new diagnosis, war, or the death of a loved one can trigger stress. For immediate, short-term situations, stress can be <a href="https://www.healthline.com/health/benefits-of-stress-you-didnt-know-about">beneficial to your health</a>. It can help you cope with potentially serious situations. Your body responds to stress by releasing hormones that increase your heart and breathing rates and ready your muscles to respond.

What Is Stress?

Your central nervous system (CNS) is in charge of your “fight or flight” response. In your brain, the hypothalamus gets the ball rolling, telling your adrenal glands to release the stress hormones adrenaline and <a href="https://www.healthline.com/health/cortisol-urine">cortisol </a>. These hormones rev up your heartbeat and send blood rushing to the areas that need it most in an emergency, such as your muscles, heart, and other important organs. When the perceived fear is gone, the hypothalamus should tell all systems to go back to normal. If the CNS fails to return to normal, or if the stressor doesn’t go away, the response will continue.

The Science Behind Stress

During the stress response, you breathe faster in an effort to quickly distribute oxygen-rich blood to your body. If you already have a breathing problem like <a href="https://www.healthline.com/health/asthma">asthma </a>or <a href="https://www.healthline.com/health/emphysema">emphysema </a>, stress can make it even harder to breathe.Under stress, your heart also pumps faster. Stress hormones cause your blood vessels to constrict and divert more oxygen to your muscles so you’ll have more strength to take action. But this also raises your blood pressure.So, frequent/ chronic stress will make your heart work too hard for too long. When blood pressure rises, so do risks for having a <a href="https://www.healthline.com/health/stroke-treatment-and-timing/risk-factors">stroke</a>/ <a href="https://www.healthline.com/health/heart-attack">heart attack </a>

Stress Hormones And Respiratory And Cardiovascular Systems

It’s not unusual to lose your desire when you’re under constant stress. While short-term stress may cause men to produce more of the male hormone testosterone, this effect doesn’t last, as long term stress can see begin to drop. This can interfere with sperm production and cause <a href="https://www.healthline.com/health/erectile-dysfunction-anxiety-stress">erectile dysfunction </a>/ impotence. Chronic stress may also increase risk of infection for male reproductive organs like the prostate and testes.For women, stress can affect the menstrual cycle. It can lead to irregular, heavier, or more painful periods. Chronic stress can also magnify the physical symptoms of <a href="https://www.healthline.com/health/menopause">menopause </a>

Reproductive System

The rush of hormones, rapid breathing, and increased heart rate can also upset your <a href="https://www.healthline.com/human-body-maps/digestive-system">digestive system </a>. You’re more likely to have heartburn or <a href="https://www.healthline.com/health/gerd/stress">acid reflux </a>thanks to an increase in stomach acid. Stress doesn’t cause ulcers (a bacterium called H. pylori often does), but it can increase your risk for them and cause existing ulcers to act up. Stress can also affect the way food moves through your body, leading to <a href="https://www.healthline.com/symptom/diarrhea">diarrhea </a>or <a href="https://www.healthline.com/symptom/constipation">constipation </a>. You might also experience <a href="https://www.healthline.com/health/nausea-and-vomiting">nausea </a>, vomiting, or a <a href="https://www.healthline.com/symptom/abdominal-pain">stomachache </a>.

How Stress Can Affect The Digestive System

Under stress, your liver produces extra blood sugar (<a href="https://www.healthline.com/health/glucose">glucose </a>) to give you a boost of energy. If you’re under chronic stress, your body may not be able to keep up with this extra glucose surge. Chronic stress may increase your risk of developing <a href="https://www.healthline.com/health/diabetes-and-stress">type 2 diabetes </a>.

High Blood Sugar

Your muscles tense up to protect themselves from injury when you’re stressed. They tend to release again once you relax, but if you’re constantly under stress, your muscles may not get the chance to relax. Tight muscles cause headaches, back and <a href="https://www.healthline.com/symptom/shoulder-pain">shoulder </a>pain, and body aches. Over time, this can set off an unhealthy cycle as you stop exercising and turn to pain medication for relief.

Muscle Pain

Stress stimulates the immune system, which can be a plus for immediate situations. This stimulation can help you avoid infections and heal wounds. But over time, stress hormones will weaken your immune system and reduce your body’s response to foreign invaders. People under chronic stress are more susceptible to viral illnesses like the <a href="https://www.healthline.com/health/cold-flu/flu">flu </a>and the <a href="https://www.healthline.com/health/cold-flu/cold">common cold </a>, as well as other infections. Stress can also increase the time it takes you to recover from an illness or injury..

Stress And The Immune System

Temporary stress can induce a short fight or flight response, but chronic stress can cause permanent damage to our heath. As someone who has not been relaxing at all due to the heat of mock exams, university interviews, intense revision plus a never-ending to-do list, I decided to read this article to deter me from pressurising myself and force myself to pause and make a better system for me.

Constant stress can increase your risk for long-term health issues like heart attack and diabetes. Learn the toll stress can take on the body.

mentalhealth

Mental Health

The Effects of Stress on Your Body

Are you running towards life or running away from death? None of us gets out alive from this rodeo called life. Dying is a transition each of us go through and it doesn’t have to be a battle. Don’t let fear fuel your choices. Live fearlessly. Run TOWARDS life. Don’t worry about what people think. Trust me, it doesn’t matter.

Live Fearlessly - Last Words From Kerri Grote

Be true to yourself. Be your own best friend. People who tell you you’re selfish are not your people. If the voice in your head says these unkind things, get a new voice. Honor your mental health and seek out a good therapist with the same vigor you’d search for a romantic partner.Love yourself, no matter how weird and silly it might feel. Look deeply into your eyes into a mirror and say out loud “I trust you”. That voice in your head might say you’re a dork. Ignore it.

Focus On You

Another unhelpful message we get from society is that we need a “love of our life”. Don’t overlook friendships as you look for that “great love”.Be intentional about cultivating friendships that lift you up. Surround yourself with people who see your light and how amazing you are. Learn how to receive these reflections from your people. They are speaking the truth.Be proud of how you live!

Friends Are The Big Loves Of Our Lives

Log into Facebook to start sharing and connecting with your friends, family, and people you know.

motivationandinspiration

Motivation & Inspiration

Live Fearlessly

Eating too few calories can cause a major decrease in metabolism.
Although a calorie deficit is needed for weight loss, it can be counterproductive for your calorie intake to drop too low. When you dramatically lower your calorie intake, your body senses that food is scarce and lowers the rate at which it burns calories.

Eating too few calories

Being sedentary may lead to a significant decrease in the number of calories you burn every day.
Notably, many people have lifestyles that mainly involve sitting at work, which can have negative effects on metabolic rate and overall health.
Although working out or playing sports can have a major impact on the number of calories you burn, even basic physical activity, such as standing up, cleaning, and taking the stairs, can help you burn calories.
This type of activity is referred to as non-exercise activity thermogenesis (NEAT).

Leading a sedentary lifestyle

Sugar-sweetened drinks are detrimental to your health.
High consumption is linked to various ailments, including insulin resistance, diabetes, and obesity. Many of the negative effects of sugar-sweetened beverages can be attributed to fructose. 
Table sugar contains 50% fructose, while high-fructose corn syrup packs 55% fructose. Frequently consuming sugar-sweetened beverages may slow down your metabolism.

Drinking sugary beverages

Eating enough protein is extremely important for achieving and maintaining a healthy weight.
The increase in metabolism that occurs after digestion is called the thermic effect of food. The thermic effect of protein is much higher than that of carbs or fat. Indeed, studies indicate that eating protein temporarily increases metabolism by about 20–30% compared to 5–10% for carbs and 3% or less for fat.
Although metabolic rate inevitably slows during weight loss and continues to be slower during weight maintenance, evidence suggests that higher protein intake can minimize this effect.

Low protein intake

Sleep is extremely important for good health. 
Sleeping fewer hours than you need may increase your risk of a number of illnesses, including heart disease, diabetes, and depression. 
Several studies note that inadequate sleep may also lower your metabolic rate and increase your likelihood of weight gain. 
Lack of sleep is made worse by sleeping during the day instead of at night. This sleep pattern disrupts your body’s circadian rhythms or internal clock.

Not getting enough high-quality sleep

Working out with weights is a great strategy to keep your metabolism from slowing.
Strength training has been shown to increase metabolic rate in healthy people, as well as those who have heart disease or are overweight or obese. It increases muscle mass, which makes up much of the fat-free mass in your body. 
Having a higher amount of fat-free mass significantly increases the number of calories you burn at rest. Even minimal amounts of strength training appear to boost energy expenditure.

A lack of strength training

We all know this is the most important meal of the day but with traffic, meetings, and getting kids to school, this meal can suffer.
We might not think of it as a big deal but it greatly affects our bodies, thus our metabolism slows down during sleep. You need to break the metabolic fast to give your body an energy boost

Skipping breakfast

One glass of wine at night won’t kill you. However, if you’re drinking every night of the week, it can kill your metabolism.
Once alcohol is in your system, it hinders your body’s fat-burning speed and thus burning less fat and slowing down your metabolism. 
If you are trying to boost your metabolism, stick to water and if you do have a drink, try to have heart-healthy red wine instead.

Drinking too often

Refined carbohydrates are very different from carbohydrates found in whole grains, fruit, and vegetables.
Don’t reach for refined carbs like white flour and sugar. “Those are quick to digest, meaning your body uses less energy to break them down. The higher-in-fiber whole grains slow down digestion and make your body work harder to break down nutrients"

Eating too many refined carbohydrates

How you lose weight matters. If you don’t eat enough, your metabolism switches to slow-mo.
Severe diets, especially when you also exercise, teach your body to make do with fewer calories. That can backfire because your body clings to those calories, which makes it harder to take the weight off.

Strict Diets

Without enough H2O, your metabolism can stall. 
How about a tall, cool glass of water? Some studies show that it helps the body burn energy and fuels weight loss. At any temperature, water also helps you fill up, so you eat less.
Sip it throughout the day. You also can eat more foods that are naturally rich in water, such as watermelon or cucumbers.

Less water intake

When you are in a stressful situation, your body makes a hormone called cortisol. 
It’s meant to give you a quick boost of energy. But if you’re stuck in a stressed-out zone, the body thinks you still need to fight, so it keeps making cortisol. 
High levels of this hormone make it harder for your body to use insulin. 
That puts the brakes on your metabolism and fuels weight gain.

Chronic Stress

12 Bad Health Habits That Kill Your Metabolism| Weight Loss Tips| How to Speed up Your Metabolic Rate|

food

Food

exerciseandfitness

Exercise & Fitness

longevity

Longevity

12 Bad Health Habits That Kill Your Metabolism 

Unsaturated oils oxidise much faster than saturated oils. When this takes place, they produce toxic oxidised products that can damage our mitochondria, pancreas and other cells in the body

The Dangers Of Vegetable Oils

Many studies have shown a direct correlation between the consumption of unsaturated fats and the rise in obesity, diabetes and heart disease

Studies Done

Saturated fats are mostly from animals. Examples are butter, beef fat, pig fat and so on. Olive oil is also included in this categoryUnsaturated fats come from maize, sunflower seeds, grape seeds .etc

Examples Of Saturated And Unsaturated Fats

First 200 people to use this link https://brilliant.org/WIL can get 20% off an annual premium subscription to Brilliant! ▼Newsletter signup: https://mailchi.mp/a58275fd1906/josepheverettwil ▲Patreon: www.patreon.com/WILearned ▲Twitter: https://twitter.com/jeverettlearned ▲IG: www.instagram.com/jeverett.whativelearned/ 0:00 - The Switcheroo 1:52 - History of Vegetable Oils 3:50 - Enter the American Heart Association 5:27 - The Massive Increase in Vegetable Oil Consumption 6:06 - Is Vegetable Oil Bad or Benign? 6:55 - Why do some animals live longer than others? 7:51 - Vegetable Oil is stays in your body for years 9:11 - Hidden Data 12:08 - Vegetable Oils are in EVERYTHING 13:07 - Why Vegetable Oils are bad for Health 15:04 - The Toxic Oxidation Products 16:28 - How Vegetable Oils are made 18:33 - Are Vegetable Oils linked to Alzheimer’s? 20:06 - Mitochondria, The Powerhouse of the Cell 24:35 - Most Studies on Vegetable Oils aren’t long enough 26:04 - Why aren’t more people talking about this? For business inquiries: Joseph.Everett.Wil@gmail.com

First 200 people to use this link https://brilliant.org/WIL can get 20% off an annual premium subscription to Brilliant! 

▼Newsletter signup: https://josepheverettwil.substack.com/
▲Patreon: www.patreon.com/WILearned
▲Twitter: https://twitter.com/jeverettlearned
▲IG: www.instagram.com/jeverett.whativelearned/

0:00 - The Switcheroo
1:52 - History of Vegetable Oils
3:50 - Enter the American Heart Association
5:27 - The Massive Increase in Vegetable Oil Consumption
6:06 - Is Vegetable Oil Bad or Benign?
6:55 - Why do some animals live longer than others?
7:51 - Vegetable Oil is stays in your body for years
9:11 - Hidden Data
12:08 - Vegetable Oils are in EVERYTHING
13:07 - Why Vegetable Oils are bad for Health
15:04 - The Toxic Oxidation Products
16:28 - How Vegetable Oils are made
18:33 - Are Vegetable Oils linked to Alzheimer’s?
20:06 - Mitochondria, The Powerhouse of the Cell
24:35 - Most Studies on Vegetable Oils aren’t long enough
26:04 - Why aren’t more people talking about this?

Make sure and check out Nina Teicholz - https://twitter.com/bigfatsurprise , author of the best selling book "The Big Fat Surprise" 
Nina deserves a lot more accreditation on this video, she was one of the first people to shed light on the problems with seed oils and the history of how they came to be. 
Check out her presentation on this topic here: https://youtu.be/Q2UnOryQiIY 

For business inquiries: Joseph.Everett.Wil@gmail.com

This is about connecting the dots, making conclusions and weighing that against modern dogma. Lately I'm focusing a lot on health since it's so important yet there's so much conflicting information about it; I am also keen on enhancing productivity, enhancing cognitive capability and general self improvement. My general goal is for each video to provide some takeaway that's applicable in your daily life. 

If you'd like to help me continue to get videos out consistently, please think about contributing on Patreon https://www.patreon.com/user?u=3946584 

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What I've Learned

The $100 Billion Dollar Ingredient making your Food Toxic

When we constantly get less sleep (even 1 hour less) than we need each night, it is called sleep debt. We may pay for it in daytime drowsiness, trouble concentrating, moodiness, lower productivity and increased risk of falls and accidents.Although a daytime nap cannot replace a good night’s sleep, it can help make up for some of the harm done as a result of sleep debt. <ul><li>But avoid taking a nap after 3 pm as late naps may stop us getting to sleep at night. </li><li>And avoid napping for longer than 30 minutes as longer naps will make it harder to wake up and get back into the swing of things.</li></ul>

Taking A Nap: Sleep Debt

In a nutshell, sleep deprivation is caused by consistent lack of sleep or reduced quality of sleep. Getting less than 7 hours of sleep on a regular basis can eventually lead to health consequences that affect our entire body.Some of the side effects of sleep deprivation include:<ul><li>memory troubles</li><li>mood changes</li><li>weakened immunity</li><li>trouble concentrating</li><li>poor response time and increased risk of accidents</li><li>high blood pressure</li><li>weight gain</li><li>risk for diabetes</li><li>low sex drive</li><li>risk of heart disease</li><li>poor balance</li><li>early aging</li></ul>

Sleep Deprivation

Sleep is not uniform. Instead, over the course of the night, our total sleep is made up of several rounds of the sleep cycle, which is composed of four individual stages.In a typical night, a person goes through four to six sleep cycles. Not all sleep cycles are the same length, but on average they last about 90 minutes each.

Sleep Cycle

It is normal for sleep cycles to change as we progress through our nightly sleep. The first sleep cycle is often the shortest, ranging from 70-100 minutes, while later cycles tend to fall between 90 and 120 minutes. In addition, the composition of each cycle — how much time is spent in each sleep stage — changes as the night goes along.Sleep cycles can vary from person to person and from night to night based on a wide range of factors such as age, recent sleep patterns, and alcohol consumption.

Composition Of Sleep Cycles

One earlier misconception that has now been revised is that the body completely slows down during sleep; it is now dear that the body’s major organs and regulatory systems continue to work actively – the lungs, heart and stomach for example.Another important part of the body also operates at night – the glands and lymph nodes, which strengthen the immune system. This is commonly why the body’s natural immunity is weakened with insufficient sleep.Also in the brain, activity of the pathways needed for learning and memory is increased.

Misconception About Sleep

Our body requires less sleep the older we get.Whilst, it is true that babies need 16 hours compared to 9 hours and 8 hours respectively for teenagers and adults, this does not mean that older people need less sleep.However, what is true if that for a number of different factors, they often get less sleep or find their sleep less refreshing.

Another Myth

This is because as people age, they spend less time in the deep, restful stages of sleep and are more easily awakened. Older people are also more likely to have medical conditions that affect their sleep, such as insomnia, sleep apnoea and heart problems.

Why? 

1. Non-REM sleep (sometimes called NREM), which includes light and deep sleep, accounts for about the majority of our sleeping time. 2. REM (Rapid Eye Movement) sleep is where we may spend some of our time dreaming. This typically takes place during the last half of our night’s sleep.While we’re snoozing, we usually go through 4-5 sleep cycles that begin in light NREM sleep and end in REM sleep with each cycle taking between 70 and 120 minutes to complete.

Sleep Patern: NREM & NREM

1. Light Sleep<ul><li>Stage 1 non-REM sleep – a person in this stage is between being awake and asleep or is in a state of very light sleep.</li><li>Stage 2 non-REM sleep – this stage is characterized by a slightly deeper sleep. Body temperature drops and heart rate slows down.</li></ul>

NREM: Sleep Stages One

2. Deep Sleep<ul><li>Stages 3 non-REM sleep – a state of deep and restorative sleep known as slow-wave sleep, or delta sleep. The muscles relax, the supply of blood to the muscles increases, and the body repairs and grows tissue. Hormones are released and energy stores are replenished.</li></ul>

NREM: Sleep Stages Two

<ul><li>During REM sleep, our brain is almost as active as it is when we are awake.</li><li>In this phase of sleep, breathing can become fast and irregular.</li><li>REM sleep is thought to help consolidate memories.</li><li>Drinking alcohol before bed reduces the amount of REM sleep we have.</li><li>People with REM sleep behavior disorder act out their dreams.</li></ul>

REM: Fast Facts

This article lists 17 evidence-based tips to sleep better at night. Getting good sleep is very important for optimal health.

Understand yourself and those around you.

psychology

Psychology

problemsolving

Problem Solving

How Sleep At Night Is Really Important? 

Stepping back from the world is an ancient human impulse. Over the last year we have had to retreat. But throughout history, we have chosen to. We were doing it more and more, anyway. Mindfulness and meditation are all the rage. Wellness tourism, yoga breaks, meditation apps, and spiritual boot camps have been booming - entry-level to hardcore. Retreat investigates this human obsession, mining neuroscience, psychology and history to reveal why we seek solitude, what we get out of it, and what is going on in our brains and bodies when we achieve it.

Stepping back from the world

What has it meant to the world's great thinkers, and what does it mean, in our age, as an activity we pay for? Is isolation a means of engaging more fully with reality, or evading it? And what has retreat meant at a time when humanity has - to an unprecedented extent - been forced to withdraw? Nat Segnit has felt the pull of solitude and the fear of it, as well as the warmth of company. To answer these questions, he has been on retreats around the world and met yogic scholars, cognitive and social scientists, religious leaders, philosophers and artists.

Retreat is endlessly enlightening, sceptical and open-minded. It is about seeking happiness, fulfilment, a change of perspective, and relief from stress and anxiety. And it is surprisingly, joyously, full of human encounter. Ultimately, it is about the discovery that retreat is a mental state that can be achieved anywhere, in a monastery or shopping centre, a cave or a crowd.

Laugh, and the world laughs with you;Weep, and you weep alone.For the sad old earth must borrow it's mirth,But has trouble enough of its own.Sing, and the hills will answer;Sigh, it is lost on the air.The echoes bound to a joyful sound,But shrink from voicing care.

Solitude

Rejoice, and men will seek you;Grieve, and they turn and go.They want full measure of all your pleasure,But they do not need your woe.Be glad, and your friends are many;Be sad, and you lose them all.There are none to decline your nectared wine,But alone you must drink life's gall.

Feast, and your halls are crowded;Fast, and the world goes by.Succeed and give, and it helps you live,But no man can help you die.There is room in the halls of pleasureFor a long and lordly train,But one by one we must all file onThrough the narrow aisles of pain."Solitude" by Ella Wheeler Wilcox.

Retreat book. Read reviews from world’s largest community for readers. 'Reads at times like Eat Pray Love as written by David Foster Wallace. A rich and ...

philosophy

Philosophy

Retreat

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Garlic Benefits For Womens.

Garlic Benefits For Women and men- How to Use Garlic to Keep Away From Diseases. 

Garlic Benefits For Women - How to Use Garlic to Keep Away From Diseases

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